CrossFit Rocks – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

For time:

100-m walking lunge

100 push-ups

100 medicine-ball cleans

100 pull-ups

100-m walking lunge

Men: 20-lb. Ball

Women: 14-lb. ballThis may be a chipper, but it should be a manageable chipper. There should be a distinct burn throughout the movements but you should not be hitting a wall and start failing. Reduce the reps to something that encourages you to push through the burn.